este wod The 540 lo hicimos el 11/2/17

Warmup

500 m Run or Row
Then
2 Rounds:
10x Bodyweight Good Morning https://youtu.be/d5DHs0t-S7A
5x Inchworm w/ Push Up https://youtu.be/6wWN9p00_MQ
10 Air Squat + Walking Lunge OH Plate (10/5 K) x 2 sets

Gymnastics (Pistol)

A- Practice Pistol 12´then
2 x 10 Pistol (5R/L)

The 540

For Time
50 Overhead Lunges (45/25 lbs)
40 Pull-Ups
30 Thrusters (95/65 lbs)
20 Burpees
10 Squat Cleans (135/95 lbs)

Use any weighted object for the overhead lunges, such as a plate or a dumbbell.

ABDOMEN

C- ABDOMEN: 50 Reps. Abdominales de crossfit y 10 Reps. X 4 Sets de oblicuos colgado en barra.